You can estimate your heart rate zones based on your age alone or based on both your age and fitness level. For the latter option you need to measure your resting heart rate three mornings in a row. It is a more personalized number and it is a method recommended for people who are experienced exercisers.

Age based formula

Your estimated maximum heart rate is 220 minus your age. In order to get your target heart rate zones you need to do the following calculations:

Jimmy is 30 years old and his estimated maximum heart rate is 220-30=190.

Maximum heart rate * 0.6 = 190 * 0.6 =114

Maximum heart rate * 0.7 = 190 * 0.7 =133

Maximum heart rate * 0.8 = 190 * 0.8 = 152

Jimmy’s heart rate zones:

Zone 1: 114 – 133

Zone 2: 133 – 152

Zone 3: more than 152

Age and fitness level based formula (Karvonen formula)

This formula uses your age and fitness level to determine your target zones. It is a more personalized number and recommended for people who are experienced exercisers.
First, you must take your heart rate for three mornings in a row before getting up from bed. Once you have those numbers you can calculate their average by summing them and then dividing the sum by 3.

This is the single best indicator of your state of fitness. Once you have this number established as a baseline, you can use it to understand more about yourself than you can imagine. Take it again every once in a while, at least once every two weeks.
As your fitness improves, you will most likely see that number going down.

If you see an elevated number, it could mean one or more of the following:

You did not recover from a hard workout the day before

You need more rest

Your body has begun fighting off an oncoming illness

Your estimated maximum heart rate is 220 minus your age. In order to get your target heart rate zones you need to do the following calculations:

Mark is 40 years old and his morning resting heart rate is 58. His estimated maximum heart rate is 220-40=180.

Zone 1 lower limit: (180 - 58) * 0.6 + 58 = 131

Zone 1 upper limit: (180 - 58) * 0.7 + 58 = 143

His 60-70% Target Zone would be 131-143

Products

Polar offers some of the most advanced heart-rate based training equipment in the world. Our selection includes heart rate monitors for running, fitness & cross-training, as well as GPS-enabled cycling computers and sports watches for endurance training.